• Evin

Are you a vegetarian, where can you get your nutrients?

Updated: Aug 8, 2021

Today many people follow a plant-based diet as it is healthy and is better for the wellness of the whole body and mind. Moreover, it's estimated that more than 10 percent of the world's population follow some kind of vegetarian diet plan and it is increasing day by day. Today there are quality products generated organically by the use of organic manure and organic methods of farming. There has been a widespread following of organic farming methods not only in the aspect of growing vegetables and fruits but also feeding the cattle as well as other animals.


People tend to follow a vegetarian diet due to cultural values, religious beliefs, the concern of animal life stock, or health or fitness goals. There are many celebrities who follow a strict vegetarian diet today, Formula One champion Lewis Hamilton, Peter Dinklage, Paul McCartney, and many more have been following vegetarian recipes or vegan diets keeping them to stay fit throughout their career. Today more than 25 percent of Millennials have chosen to follow a vegetarian diet as per the statistics for the year 2021 and is expected to improve more. The various health benefits, as well as improvement of fitness of the body, is the main aspect which attracts more to it.


Following a vegetarian diet, how can it be beneficial?

Vegetarianism is associated with numerous health benefits and the studies indicate that the vegetarian diet has a better quality of food intake as well as diet compared to meat-eaters. Following a vegan diet has even more health benefits where you completely avoid meat as well as animal-based products as well as by-products. Moreover, studies by a prominent medical association indicate that a plant-based diet will reduce the chances of death by many consumption-based diseases by 30 percent.

A vegetarian diet is well associated with enhancing the aspect of weight loss and the statistics on various studies indicated that. A study based on 12 studies indicates that a vegetarian diet will add around 2kg of weight loss during the same duration done by a controlled non-vegetarian diet. Another advantage of following a plant-based diet is that it reduces the chances of certain cancer cell growth in the body, especially the rectum, breast, colon, and stomach. However, recent studies have not indicated any successful supporting statistics regarding it. However, it had a certain amount of benefits in preventing cancer or reducing the growth of cancer cells.


Furthermore, a vegetarian diet will reduce the risk of heart disease by 40 percent as it keeps your heart healthy and strong. Moreover, following this diet will help to stabilize the blood sugar levels of the body and prevent the chances of diabetes in the long run. As we have understood the advantages of following a vegetarian diet let us understand the downsides of it which are properly low compared to diets with meat.


Drawbacks of following a vegetarian diet

The amount of protein you obtain by eating plant-based food is low compared to meat products and you will need to consume more protein-rich vegetarian food to meet your protein requirements if you are following one. In addition, if you follow a vegan diet where you cut on milk and egg and based products the protein levels even go down. The same can be seen in calcium which is rich in eggs and dairy. Furthermore, various studies have indicated that people following vegetarian diets have indicated deficiencies in protein, calcium, iron, iodine, and various vitamins. Nutrients deficiency is another aspect associated with vegetarian recipes.


How can you get the nutrients from a vegetarian diet?

Most of you might be following a vegetarian diet or will be planning to switch to it. Anyway, it's a commonly known fact that the plant-based diet will not be matched to a meat diet due to the high protein and caloric content which the meat-based diets possess and is absent in the vegetarian diet. So your question might be: following a vegetarian diet means you will have less energy and proteins? No, you will obtain the right amount of properties and calories as well as nutrients and vitamins if you eat right and follow the diet plan.


If you are transitioning from a non-vegetarian diet to a vegetarian diet you cannot stop the consumption of meat by the end of the day and start the next day with a vegetarian diet and follow it throughout. It should be a gradual process where you reduce the meat consumption and increase the vegetable intake gradually without sudden changes to your meal plans, providing your body to adjust accordingly. Initially, you should ramp out the non-vegetarian meals and take more vegetarian meals. The next step is to substitute your meat product with vegetarian dishes. Finally, you should branch out meat-based meals and grow on to being a full-time vegetarian.


Plan your vegetarian diet

Now as you have become a vegetarian the next step is to plan a diet based on your priorities and needs of the body. If you are an athlete or work in a high-performance required sector the diet should be strictly based on providing you energy and keeping you going all day long. On the other hand, if your aim is to reduce weight, cut down on the calories that you intake. A proper vegetarian diet should contain a diverse mixture of vegetables, fruits, grains, protein-inducing products, oils as well as dairy and eggs if you are not vegan. If you are vegan you should substitute dairy and egg products with other vegetarian protein sources. Moreover, the consumption of iron-rich foods vegetarian with compiled consumption of spinach, sweet potato, peas, broccoli, and many more along with iron-rich fruits such as apples, bananas, and pomegranate will be beneficial.


For your protein requirements, you can consume potions of protein-rich plant foods which include soy-based products, nuts, seeds, legumes, tempeh, tofu, and seitan. Chia seeds are a good source of protein. Collective consumption of fruits, vegetables, grains, legumes, nuts, seeds, healthy fats, and proteins will add to a proper vegetarian diet. Furthermore, following a vegetarian diet plan for weight loss along with a low-carb vegetarian diet will be a better aid to reach your weight goals in a short span of time than non-vegetarian diets.


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